Top 5 Healthiest Fish to Eat and What to Avoid

When choosing fish for a meal, it’s important to consider the quality of the ingredients, cooking method, freshness, and type of fish. Some types of fish are healthier than others. It’s also best to avoid excessive saturated fats, salt, and harmful chemicals. A recent study, published on the medical website WebMD, listed the healthiest options.

Salmon:
Salmon is rich in omega-3 fatty acids, which are essential for heart and brain health. Canned salmon generally contains less mercury than tuna. It’s recommended to choose wild salmon, especially from Alaska. To reduce harmful chemicals (like PCBs), it’s best to remove excess fat, skin, and dark meat.

Canned Tuna:
Tuna is an excellent source of protein and also contains omega-3 but due to its larger size, it may accumulate more mercury. It’s better to choose canned “light” tuna, which has lower mercury levels. If you prefer white (albacore) tuna, it’s recommended to buy products from the U.S. or Canada. Also, opt for tuna canned in water rather than oil to reduce fat and calories.

Grilled Sardines:
Sardines are a great choice for health, as they are high in omega-3 and low in mercury due to their small size and short lifespan. They are available canned, but also fresh in certain markets which is ideal for grilling.

Baked Nile Perch:
Nile perch is a relatively lean fish with a good amount of protein and low fat. It’s best baked with natural herbs and lemon to avoid unnecessary oils.

Grilled Tilapia (Amnon):
Tilapia is a freshwater fish popular in Israel and considered a good choice due to its low mercury content and high protein levels. Oven- or grill-roasting it with a bit of olive oil and lemon makes for a particularly nutritious dish.

What should you avoid?
Avoid deep-fried fish. Fish fried in oil such as fish schnitzel and fish & chips, absorb large amounts of oil, making them less healthy. Baking instead of frying and using crispy coatings like cornmeal can improve the nutritional value. Additionally, it’s wise to avoid fish with high mercury content.